Morning
1h spinning (teaching class)
Afternoon – back training
3 x assisted pull ups
3 x one dumbbell row
3 x bent over dumbbells pull
Super set: lat pull / GHD
Super set: seated row / incline row
Evening
1h crossfit: 3 rounds: 1min:
one arm KB snatch
jumping jacks
KB front lunges
JJ
KB high pull
JJ
KB dead lift
JJ
KB thrusters
Morning – G
1h hardcore cycling (teaching class; Tomahawk style)
1h crossfit
WOD: 3 rounds: 1min30sec; 1min; 30sec
KB dead lift
KB snatch
KB sumo squat
KB swing
KB squat
KB push up
Evening – BB legs
3×12 lunges with dumbbells
3×12 hamstring pull
3×12 glutes push
3×12 hamstring “fall” – I’ll explain if you’re curious 😉
Day 29: 190 burpees
Morning
1h hardcore spinning (teaching)
WOD: 3 rounds of:
20 KB snatch (each hand; 8kg)
20 swing (10kg)
20 KB one arm shoulder press (20 each; 8kg)
20 one arm swing (10kg)
20 rotation around upper body (10kg plate)
20 push ups
Friday the 13th!
Evening – BB shoulders
KB snatch
KB shoulder press
dumbbell lateral raise with rotation (each side)
dumbbells lateral raise
dumbbell front raise (elbow 90 degrees angle)
30mins cross trainer
Morning – BB – 1h shoulder
3×12 “arnolds” 10kg dumbbells
3×12 deltoids front raise (18kg barbell)
3×12 KB snatch (8kg)
3×12 KB hi pull (16kg)
3×12 dumbbell front raise (8kg)
Evening – CF
4 rounds:
push ups
sit ups (10kg plate)
back squats (10kg plate)
8kg KB snatch
overhead back lunges (10kg plate)
burpees
steps (2x5kg plate)
mountain climber
Rzeźniczka 